God said, “I have given you every plant with seeds on the face of the earth and every tree that has fruit with seeds.  This will be your food.”   - Genesis 1:29

Be joyful and eat for an abundant life!!
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June -- Broccoli

Broccoli is in the cabbage (cruciferous) family and related to brussel sprouts and cauliflower.   It was developed from wild cabbage during Roman times.   It has a large flowering head that is eaten as a vegetable.  The word broccoli is Italian meaning cabbage sprout.  It was first introduced to the United States by Southern Italian immigrants.  It was not widely accepted as a vegetable until the 1920s.

Broccolini is similar to broccoli but has smaller florets and longer, thin stalks.    It is a hybrid of broccoli and was developed by a seed company in Japan in 1993.  They both have the same nutritional value.

Broccoli is classified as a super, all-star food with many health benefits.  Broccoli contains a sulforaphane, a sulfur-containing compound present in cruciferous vegetables.  Researchers are studying the anti-cancer properties of sulforaphane and have come to interesting conclusions, although more research is needed.   
 
One cup of broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene.  It contains vitamins B1, B2, B3, B6, iron, magnesium, potassium and zinc.  It is a good source of fiber and is low in calories.
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Broccoli can be eaten raw, steamed, roasted, and stir-fried.

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Broccoli, Cheddar & Quinoa Casserole   (adapted from cookieandkate.com)
Ingredients:

• 2 cups vegetable broth or water
• 1 cup quinoa (rinsed and drained)
• 16 oz broccoli florets (pre-packaged or sliced from 2 large bunches of broccoli)
• 2 Tbsp olive oil
• 1 tsp salt
• ½-1 tsp black pepper to taste
• ½ tsp red pepper flakes (to taste)
• 8 oz (about 2 ½ cups) freshly grated cheddar cheese, divided
• 1 cup low fat milk or unsweetened plain almond milk or soy milk
• 1 Tbsp butter (or olive oil)
• 2 cloves garlic, pressed or minced
• 1 slice whole wheat bread (substitute ¾ cup bread crumbs)

Directions:
Preheat oven to 400 degrees.
To roast broccoli:  Slice broccoli into bite size pieces.  Toss in in bowl with 2 Tbsp olive oil, salt and pepper to taste.  Arrange in single layer on baking sheet with parchment paper and bake for about 20 minutes until broccoli is tender.  Take out and cool.
Reduce oven to 350 degrees.
To cook quinoa:  Bring vegetable broth or water to boil in medium sized pot.  Add quinoa, reduce heat to low and simmer 17-20 minutes, or until liquid is absorbed.
To make breadcrumbs:  Tear bread into bite size pieces and toss them into a food processor or blender.  Process until bread is in small crumbs.  In a small pan, over medium heat, melt the butter, and garlic, cook until fragrant and stir in bread crumbs until browned and crisp.
Put quinoa in a mixing bowl and add salt, pepper, red pepper, 2 cups grated cheddar cheese, and milk.  Then toss in the broccoli.
Pour mixture into a 9“ square baking dish and top with ½ cup grated cheese and sprinkle breadcrumbs on top.  Bake at 350 degrees uncovered for 25 minutes until top is golden.  Cool 10 minutes before serving.          Servings: 6

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Vegan Creamy Broccoli Cheese Soup     (adapted from Blissfulbasil.com)
Ingredients:

• 1 Tbsp olive oil
• 1 large yellow onion, finely diced (about 1 ½ cups)
• 1 medium shallot, minced (optional)
• 1 cup chopped celery
• 1 tsp smoked paprika
• 1 tsp salt
• Freshly ground black pepper to tasted
• 2 large heads of broccoli, destemmed, and chopped into small ½ inch florets (about 1 lb or 5-6 cups)
• 4 cups vegetable broth (divided)
• 2 cups water
• 2 cups small cauliflower florets
• ½ cup Harvest Hemp Hearts (shelled hemp seeds)
• ½ cup chopped roasted and peeled red peppers (purchased in a jar)
• ½ cup nutritional yeast
• 1 Tbsp cornstarch
• 1 Tbsp apple cider vinegar
• 1 Tbsp lemon juice
• 1 Tbsp soy sauce (tamari)

Directions:

1. In fry pan heat olive oil and add onion, celery, smoked paprika, salt and pepper.  Cook until onion is soft.
2. In a large kettle put 3 cups of vegetable broth, 2 cups water and broccoli.  Cook for 5 minutes, then add the onion mixture and cook for 20-25 minutes.
3. In a medium pot add the cauliflower florets with water and cook until the cauliflower is fork tender,  Drain all of the water when finished.
4. In a high speed blender add the 1 cup vegetable broth, cooked cauliflower, Hemp Hearts, roasted red peppers, nutritional yeast, cornstarch, apple cider vinegar and 1 tsp salt.  Blend on high for 2 minutes until smooth and creamy.
5. When the broccoli is cooked well, add the cauliflower sauce into the pot and stir.  Cook for a few minutes, stir until it is thickened.  Remove from heat and add lemon juice and soy sauce.  Taste and season with more pepper, salt or smoked paprika to taste.  
6. You can puree the soup with an immersion blender if desired.      Serves: 6-8

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Roasted Broccoli Salad with Pine Nuts, Raisins, & Feta   (adapted from yummybeet.com)
Ingredients:
Salad:  

• 1 large bunch broccoli, florets only, very finely chopped
• ½ cup raw pine nuts
• 1 Tbsp olive oil
• 1 tsp dried oregano (not ground)
• 1 tsp salt
• Ground black pepper to taste
• 3 oz. feta, cut into small cubes or crumbled
• 3 Tbsp raisins

Dressing:

• 2 Tbsp red wine vinegar
• 1 Tbsp olive oil
• 1 clove garlic, minced
• ⅛ tsp ground nutmeg

Directions:

1. Preheat oven to 425 F
   
2. For the salad, on a large rimmed baking sheet, toss broccoli, pine nuts, oil, oregano, salt and pepper.  Spread into an even layer and roast for 15 minutes, until broccoli and pine nuts are beginning to brown.  Add to a large bowl and cool for 10 minutes.  Add feta and raisins.
   
3. For the dressing, in a small bowl, combine vinegar, olive oil, garlic and nutmeg.  Add to broccoli mixture and toss to combine.  Serve immediately or cover and chill for up to 2 days.
   

Serves: 4

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Asian Broccoli Salad with Peanut Sauce    (adapted from gimmesome oven)
Broccoli Salad Ingredients:

• 1 large head broccoli, cut into small florets
• 1 cup shelled cooked edamame
• ½ cup thinly sliced green onions
• ½ cup peanuts
• 1 batch peanut sauce (recipe below)
• Sesame seeds, for garnish

Peanut sauce ingredients:

• ¼ cup natural peanut butter
• 1 Tbsp rice wine vinegar
• 1 Tbsp soy sauce
• 1 Tbsp honey or agave nectar
• ¼ tsp sesame oil
• 1-2 Tbsp hot water, as needed to thin the sauce

Directions:
To make the Broccoli Salad:  Heat a large pot of water until it is boiling.  Add in the broccoli florets and boil for 30 seconds.  Use a strainer to transfer them into a bowl of ice water, which will immediately halt the cooking process.  Drain.  Then add the remaining ingredients and toss until combined.  Serve immediately, garnished with sesame seeds if desired.
To make the Peanut Sauce:  Whisk all ingredients together until combined.  If the dressing is too thick, whisk in hot water a tablespoon at a time until it reaches the consistency you desire.    Serves: 4

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Broccoli Apple Salad   (adapted from therecipecritic.com)
Ingredients:

• 4 cups fresh broccoli florets, (about 2 medium heads)
• ½ cup shredded carrots
• ½ cup diced red onion
• 2 large apples, finely chopped
• ¾ cup pecans, coarsely chopped
• ¾ cup dried cranberries
• For the creamy dressing:
• ½ cup Vegenaise (or mayonnaise)
• ½ cup low fat greek yogurt (optional)
• 2 Tbsp lemon juice
• 1 tbsp sugar
• ½ tsp salt
• ½ tsp pepper

Instructions:

1. In a large bowl combine broccoli, carrots, red onion, apples, pecans and dried cranberries.
   
2. To make the dressing:  Whisk together vegenaise, greek yogurt, lemon juice, sugar, salt and pepper.
   
3. Add the dressing to the salad and toss to coat.  Chill until ready to serve.
   

Serves:  4-6

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